Approved Log Average TRT back to Savage Cycle Journal

[S187]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

 

[toddthelineman]

My sister had GB. Very scary. Glad you’re ok! You’re determined. You’ll come back stronger than ever I’m sure of it. I’ve been injured and had a long road as well. You learn a lot.

 

[Pigsy]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

Welcome fellow Aussie, will be following your log

 

[S187]

My sister had GB. Very scary. Glad you’re ok! You’re determined. You’ll come back stronger than ever I’m sure of it. I’ve been injured and had a long road as well. You learn a lot.

Sorry to hear that Todd, how long ago was it and how is she doing now?

It was back in 2009, so whatever recovery that could happen, has well expired. I really can't complain too much, just wish I had a bit more energy in the tank day to day rather than having to plan out only 1 or 2 activities before I'm toast.

Hope you're recovering from your injuries too, indeed you do learn alot once your health goes haywire.

 

[S187]

Welcome fellow Aussie, will be following your log

Thanks big man. Will make this a little more organised and keep it to logging food, training etc instead of ranting haha. Cheers.

 

[Pigsy]

Thanks big man. Will make this a little more organised and keep it to logging food, training etc instead of ranting haha. Cheers.

Your just getting off your chest brother

 

[toddthelineman]

Sorry to hear that Todd, how long ago was it and how is she doing now?

It was back in 2009, so whatever recovery that could happen, has well expired. I really can't complain too much, just wish I had a bit more energy in the tank day to day rather than having to plan out only 1 or 2 activities before I'm toast.

Hope you're recovering from your injuries too, indeed you do learn alot once your health goes haywire.

My sister’s Guillén barre was like 20 years ago. I think she made a full recovery, or close to it. She believes it was from the gardisil shot.

My own injuries are many, but the big one was herniated discs in my neck. It has been years, and I’m quite a bit stronger than I was, but I have to be careful. I can’t beat myself up like I used to. I think I was 32, and I’ll be 46 soon. It was bound to happen and for a 46 year old I’m kicking ass

 

[LevButlerov]

First I'd like to thank @LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

@S187 now fully welcome back to the EVO family we are very happy to have you back.
You can use @ not to tag members you don't need to link to their name.
like @ Levbutlerov (no space)

please open this log with some pictures of you with face blurred, this will help us understand your base better.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

No problem I read all

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

You’ve been through a rough road but the fact you’re back lifting and even considering PEDs shows how much fight you’ve got left. Your body doesn’t recover like it used to, so if you go down that route it has to be low dose and steady, not the typical blasting you see online. Think about using them more as a tool to support your recovery and stamina, not as a shortcut to size. You’ve already proven you can rebuild after being knocked down so this is just another step in your climb. If you stay patient and consistent you’ll get closer to that level of training you want again.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Big history!

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Good stats lets see how you improve from there.

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
While I support the Ultimate diet 2.0 plan I completely disagree with him on fiber intake so we need to bump that.

Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Or use an app like myfitness pal or cronometer. Very easy.

Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

Got that

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.

I think we can start 250mgs testosterone with micro dose of retatrutide, can you do eod pins? sub Q for reta.

I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.

You should NEVER be embarrassed! you're trying to change your life that's big Respect.

Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

please get some pics up we are waiting.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

eBooks
download our eBooks and learn more about cycling:
https://irongorillas.com

Podcast
are you listening to our podcast? if not, you should:
https://www.evolutionary.org/podcasts/
https://podcasts.apple.com/us/podcast/evolutionary-bodybuilding-radio/id1798623410
https://open.spotify.com/show/53q1RFTgG4h6TQHsJ4xY6Z

thank you and share more

 

[Mobster]

One heck of a story and still kicking ass. Lev makes a few goods points too

 

[stevesmi]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

nice to see you fire this one up! @S187 the current 1RM looks really strong. but you have plenty of room to get better and you will !

 

[BodyMonster34]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

bro lev is a bish but we still love him. glad he got you started on this. @S187 how many lot lizards you hitting now a week i want to know that and red meat

 

[ceo]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

@S187 bros i got mad love for this training. i like it for sure. especially having to balance construction i know all about it as i'm a plumber

 

[ROIDDERS]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

wow never heard of this disease. it sounds crazy like something from a movie. hopefully you can get through it @S187

 

[2Thick]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

@S187 i give you mad love for this layout. i think your goals are very good. you will accomplish a lot on this one

 

[Ulter]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

good job getting this started @S187 goals are on point. protocols are looking good!

 

[S187]

Thought I'd quickly upload some pics so everyone knows what I'm working with! I dont think I can edit my original post any longer, sorry.

This is the most unflattering lighting I could find, and it's humbling. You think that you look halfway decent in a tshirt, with a pump in the gym, or with the right lighting/shadows. But it's unrealistic, because you dont look like that 100% of the time.

Just a few more goals I'd like to achieve after seeing these photos:

- Obvious left/right imbalance. This is neurological, so I'm not sure if just focusing more on the weaker side is enough to correct it.
- Calves dont fit the quads haha
- Hamstrings
- Back in general. I'm not sure if theres just too much bodyfat to see the muscle separation, or it's underdeveloped as a whole.
- Bacne which I've always struggled with whether it's 500mg of testosterone or cruising on 100-125mg.

Alot to work on, but to be fair I've been training at home with just a power rack, barbell, pull up & dip bars for the last 10 years.
I just rejoined a public gym 2 weeks ago, so perhaps with machine access, I can target and isolate my weak spots better for a more balanced and less ugly physique.

I've attached a physique that I really admire, I'd be ecstatic if I can get halfway there. It's Olympic gold medallist weightlifter Li Fabin. He's 160cm/5'2" 60kg/132lbs. His muscle density is insane

 

[S187]

Will reply to everyone else's messages soon, but I'm flattered you all took the time to take an interest in my log!

Training, food, supplements & all other info to come later today once I run a few errands. Cheers.

 

[LevButlerov]

Thought I'd quickly upload some pics so everyone knows what I'm working with! I dont think I can edit my original post any longer, sorry.

This is the most unflattering lighting I could find, and it's humbling. You think that you look halfway decent in a tshirt, with a pump in the gym, or with the right lighting/shadows. But it's unrealistic, because you dont look like that 100% of the time.

Just a few more goals I'd like to achieve after seeing these photos:

- Obvious left/right imbalance. This is neurological, so I'm not sure if just focusing more on the weaker side is enough to correct it.
- Calves dont fit the quads haha
- Hamstrings
- Back in general. I'm not sure if theres just too much bodyfat to see the muscle separation, or it's underdeveloped as a whole.
- Bacne which I've always struggled with whether it's 500mg of testosterone or cruising on 100-125mg.

Alot to work on, but to be fair I've been training at home with just a power rack, barbell, pull up & dip bars for the last 10 years.
I just rejoined a public gym 2 weeks ago, so perhaps with machine access, I can target and isolate my weak spots better for a more balanced and less ugly physique.

I've attached a physique that I really admire, I'd be ecstatic if I can get halfway there. It's Olympic gold medallist weightlifter Li Fabin. He's 160cm/5'2" 60kg/132lbs. His muscle density is insane

@S187 you look really good actually lean and strong, really big arms and small waist. True champion look for you.
The pic you showed is a guy close to 5 foot ok 5'2 lol but you're bigger than this from the look of it.
I think we can get you there but maybe not so round.
Big EVO family support for the share, love this

 

[S187]

One heck of a story and still kicking ass. Lev makes a few goods points too

Thanks Mobster, pretty big wake up call at such a young age but I felt it made me mature much quicker & develop a little more empathy for others. Trying to kick ass most days.

nice to see you fire this one up! @S187 the current 1RM looks really strong. but you have plenty of room to get better and you will !

Thanks Steve! I didn't lose too much strength over the break I suppose, but far from decent numbers. Big goals planned for the remainder of the year.

bro lev is a bish but we still love him. glad he got you started on this. @S187 how many lot lizards you hitting now a week i want to know that and red meat

Lizards? I'm either slow or dumb or both, I don't get the reference haha. Red meat has been a staple everyday for the last 4 years, usually between 0.5kg-1kg/ 1lb-2.2lbs per day.

@S187 bros i got mad love for this training. i like it for sure. especially having to balance construction i know all about it as i'm a plumber

Yep, we have to get through some hard days & long hours sometimes (Tiling & Stone benchtops for me, all heavy stuff). It hasn't hindered you at all CEO, you look bloody amazing.

wow never heard of this disease. it sounds crazy like something from a movie. hopefully you can get through it @S187

Thank you brother, i've recovered as much as I could over the years and still try to push through the days that are difficult. Cheers big man.

@S187 i give you mad love for this layout. i think your goals are very good. you will accomplish a lot on this one

Small goals to start with brother, just need to get consistent again. Thanks for dropping by.

good job getting this started @S187 goals are on point. protocols are looking good!

Thanks Ulter. I might be too ambitious or crazy to start with UD 2.0, but I think I can do it, and just wanted to recomp to start with. Too fat to gain size, too little muscle to diet. Protocols not 100% set in stone yet, but will decide before Day 1 starts.

 

[S187]

@S187 you look really good actually lean and strong, really big arms and small waist. True champion look for you.
The pic you showed is a guy close to 5 foot ok 5'2 lol but you're bigger than this from the look of it.
I think we can get you there but maybe not so round.
Big EVO family support for the share, love this

You're far too kind Lev. I don't think I have what it takes to be competitive on a bodybuilding or physique stage, I just want to be content with my own appearance. And I might be bigger in a sense of bodyweight compared to the little Chinese fella, but I know I couldn't squat 240kg weighing only 60kg like he could + 2 gold medals to boot

 

[S187]

Belated Log Friday 22/08/25

Meal 1 - Wild Caught Salmon Slices 125g
Protein - 30g
Carbohydrates - 0g
Fat - 7g
Calories - 188

Meal 2 - Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 3 - Beef Rump steak with fat cap 500g
Protein - 153g
Carbohydrates - 0
Fat - 45g
Calories - 1020

Meal 4 - Whey 30g + Flaxseed Oil 15ml
Protein - 23g
Carbohydrates - 3g
Fat - 14g
Calories - 246

Daily
Protein - 220
Carbohydrates - <5g
Fat - 79g
Calories - 1631

Training
None, but around 15k steps at work

Supplements
Astra 8 Immune Tonic (Astragalus) x 2 caps https://www.fusionhealth.com.au/products/astra-8-immune-tonic
N-Acetyl Cysteine 600mg x 2 caps
ZMA Complex x 2 capsules https://www.bulknutrients.com.au/products/zma-complex-capsules

Pretty bare bones nutrition & supplement wise, but looking to increase both variety of food & a few extra supps for lipids & cardiovascular health also. My blood panels are usually good, just my triglycerides were a little elevated on my most recent tests which was odd.

I'm not sure how to re-introduce some vegetables without causing havoc in my gut, as it's been about 4 years since I consumed any. But in all that time my digestion was fantastic, never any gas, bloating or bathroom issues.

I have another week of break in training to prepare for UD 2.0, so I'll start to experiment a little bit and see which food sources agree with me and which don't.

Off to the gym now for a full body workout, will update later with full exercises, sets, reps, weights and food log for today. Today is supposed to be the start of the carb loading phase, but I'll just be increasing my carbs a little, rather than the full 1200g required over the next 2 days.

 

[ballin2504]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

@S187 thanks for posting man. We are glad to have you here man. Welcome to the forum

 

[S187]

23/08/25 Log

Bodyweight: 76-76.5kg/167-168lbs (scale at the gym wouldn't decide on a number)

Training - Full Body Tension
Barbell Squat - 110kg x 5, 100kg x 6
Weighted Dip - Bodyweight + 20kg x 8, 7
Weighted Chin Up - Bodyweight + 20kg x 5, +10kg x 7
DB Flat Bench - 30kg x 8, 7
DB Bent Over Row - 34kg x 8, 8
DB Seated Press - 24kg x 10, 8
DB Curl - 18kg x 8, 8
Romanian Deadlift - 100kg x 7, 90kg x 8

Sorry for those that use lbs, but 1kg = 2.2 lbs

Nutrition - (Begin quasi carb load after training)

Meal 1
Beef rump steak 300g
Protein - 92g
Carbohydrates - 0g
Fat - 27g
Calories 612

Meal 2 (Pre-workout)
1 x Banana 70g
Protein - 0.5
Carbohydrates - 15g
Fat - 0g
Calories - 61

Haribo Gummi Candy 40g
Protein - 2g
Carbohydrates - 34g
Fat -0g
Calories - 144

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 3 - (Post-workout)
Haribo Gummi Candy 40g
Protein - 2g
Carbohydrates - 34g
Fat -0g
Calories - 144

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4
Gluten free rice puff cereal 90g
Protein - 6.4g
Carbohydrates - 67g
Fat - 1.8g
Calories - 335

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 5
White rolls soft x3 (100g each)
Protein - 26.4g
Carbohydrates - 152g
Fat - 6g
Calories - 795

Meal 6
Gluten free rice puff cereal 90g
Protein - 6.4g
Carbohydrates - 67g
Fat - 1.8g
Calories - 335

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Totals
Protein - 214g
Carbohydrates - 392g
Fat - 49g
Calories - 2865

The workout was quite difficult, felt very nauseous about halfway through. Probably a combination of depletion workouts early in the week, very low carbs, & a 50 hour work week, but it was manageable.

Introducing all those carbohydrates didn't cause any GI distress luckily, as I haven't eaten this way in probably 5 years or so. Relied a little bit too much on whey yesterday, so today I'll add more whole food sources of protein & carbohydrates. Although you need to find a way to get in those carbohydrates while keeping fat low, I'm not sure how I can do that if my target is going to be around 800-900g when the diet is in full swing, yesterday I only consumed 400g.

No training today, will just rest up, keep eating balanced protein & carbohydrate meals and be ready for tomorrows power workout. Another 1 week of break in training (adding volume to depletion workouts), but if I don't feel I've adapted yet I might make it 2 more weeks.

Lyle did create a 14 day UD 2.0 protocol for those that didn't lose fat quite as easily vs the 7 day one. I think I might go with the 14 day cycle, I've always found it really difficult to get lean without excessive amounts of activity or really starving myself (fantastic genetics for obesity run in my family).

Thanks for reading, hope everyone's having a great weekend.

 

[S187]

@S187 thanks for posting man. We are glad to have you here man. Welcome to the forum

Thanks ballin, looking nice and thick brother!

 

[BodyMonster34]

Thanks Mobster, pretty big wake up call at such a young age but I felt it made me mature much quicker & develop a little more empathy for others. Trying to kick ass most days.

Thanks Steve! I didn't lose too much strength over the break I suppose, but far from decent numbers. Big goals planned for the remainder of the year.

Lizards? I'm either slow or dumb or both, I don't get the reference haha. Red meat has been a staple everyday for the last 4 years, usually between 0.5kg-1kg/ 1lb-2.2lbs per day.

Yep, we have to get through some hard days & long hours sometimes (Tiling & Stone benchtops for me, all heavy stuff). It hasn't hindered you at all CEO, you look bloody amazing.

Thank you brother, i've recovered as much as I could over the years and still try to push through the days that are difficult. Cheers big man.

Small goals to start with brother, just need to get consistent again. Thanks for dropping by.

Thanks Ulter. I might be too ambitious or crazy to start with UD 2.0, but I think I can do it, and just wanted to recomp to start with. Too fat to gain size, too little muscle to diet. Protocols not 100% set in stone yet, but will decide before Day 1 starts.

bro lot lizards beautiful women you pick up along truck stops. it good for the heart

 

[LevButlerov]

You're far too kind Lev. I don't think I have what it takes to be competitive on a bodybuilding or physique stage, I just want to be content with my own appearance. And I might be bigger in a sense of bodyweight compared to the little Chinese fella, but I know I couldn't squat 240kg weighing only 60kg like he could + 2 gold medals to boot

I think you have the look to really take it to the next level lets start doing regular diet training updates and we'll get there @S187

 

[toddthelineman]

Thought I'd quickly upload some pics so everyone knows what I'm working with! I dont think I can edit my original post any longer, sorry.

This is the most unflattering lighting I could find, and it's humbling. You think that you look halfway decent in a tshirt, with a pump in the gym, or with the right lighting/shadows. But it's unrealistic, because you dont look like that 100% of the time.

Just a few more goals I'd like to achieve after seeing these photos:

- Obvious left/right imbalance. This is neurological, so I'm not sure if just focusing more on the weaker side is enough to correct it.
- Calves dont fit the quads haha
- Hamstrings
- Back in general. I'm not sure if theres just too much bodyfat to see the muscle separation, or it's underdeveloped as a whole.
- Bacne which I've always struggled with whether it's 500mg of testosterone or cruising on 100-125mg.

Alot to work on, but to be fair I've been training at home with just a power rack, barbell, pull up & dip bars for the last 10 years.
I just rejoined a public gym 2 weeks ago, so perhaps with machine access, I can target and isolate my weak spots better for a more balanced and less ugly physique.

I've attached a physique that I really admire, I'd be ecstatic if I can get halfway there. It's Olympic gold medallist weightlifter Li Fabin. He's 160cm/5'2" 60kg/132lbs. His muscle density is insane

You look good. You can achieve a lot more than 50% of that physique.

 

[RoySimpson]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

@S187 sounds very scary! Glad you were able to recover!

 

[ROIDDERS]

Thanks Mobster, pretty big wake up call at such a young age but I felt it made me mature much quicker & develop a little more empathy for others. Trying to kick ass most days.

Thanks Steve! I didn't lose too much strength over the break I suppose, but far from decent numbers. Big goals planned for the remainder of the year.

Lizards? I'm either slow or dumb or both, I don't get the reference haha. Red meat has been a staple everyday for the last 4 years, usually between 0.5kg-1kg/ 1lb-2.2lbs per day.

Yep, we have to get through some hard days & long hours sometimes (Tiling & Stone benchtops for me, all heavy stuff). It hasn't hindered you at all CEO, you look bloody amazing.

Thank you brother, i've recovered as much as I could over the years and still try to push through the days that are difficult. Cheers big man.

Small goals to start with brother, just need to get consistent again. Thanks for dropping by.

Thanks Ulter. I might be too ambitious or crazy to start with UD 2.0, but I think I can do it, and just wanted to recomp to start with. Too fat to gain size, too little muscle to diet. Protocols not 100% set in stone yet, but will decide before Day 1 starts.

much respect and EVO family love

 

[ceo]

Thanks Mobster, pretty big wake up call at such a young age but I felt it made me mature much quicker & develop a little more empathy for others. Trying to kick ass most days.

Thanks Steve! I didn't lose too much strength over the break I suppose, but far from decent numbers. Big goals planned for the remainder of the year.

Lizards? I'm either slow or dumb or both, I don't get the reference haha. Red meat has been a staple everyday for the last 4 years, usually between 0.5kg-1kg/ 1lb-2.2lbs per day.

Yep, we have to get through some hard days & long hours sometimes (Tiling & Stone benchtops for me, all heavy stuff). It hasn't hindered you at all CEO, you look bloody amazing.

Thank you brother, i've recovered as much as I could over the years and still try to push through the days that are difficult. Cheers big man.

Small goals to start with brother, just need to get consistent again. Thanks for dropping by.

Thanks Ulter. I might be too ambitious or crazy to start with UD 2.0, but I think I can do it, and just wanted to recomp to start with. Too fat to gain size, too little muscle to diet. Protocols not 100% set in stone yet, but will decide before Day 1 starts.

bros plumber job and getting that call at 2am the worst. then gotta spend all morning fixing a pipe

 

[Ulter]

Thanks Mobster, pretty big wake up call at such a young age but I felt it made me mature much quicker & develop a little more empathy for others. Trying to kick ass most days.

Thanks Steve! I didn't lose too much strength over the break I suppose, but far from decent numbers. Big goals planned for the remainder of the year.

Lizards? I'm either slow or dumb or both, I don't get the reference haha. Red meat has been a staple everyday for the last 4 years, usually between 0.5kg-1kg/ 1lb-2.2lbs per day.

Yep, we have to get through some hard days & long hours sometimes (Tiling & Stone benchtops for me, all heavy stuff). It hasn't hindered you at all CEO, you look bloody amazing.

Thank you brother, i've recovered as much as I could over the years and still try to push through the days that are difficult. Cheers big man.

Small goals to start with brother, just need to get consistent again. Thanks for dropping by.

Thanks Ulter. I might be too ambitious or crazy to start with UD 2.0, but I think I can do it, and just wanted to recomp to start with. Too fat to gain size, too little muscle to diet. Protocols not 100% set in stone yet, but will decide before Day 1 starts.

you should be aggressive

 

[S187]

bro lot lizards beautiful women you pick up along truck stops. it good for the heart

Hahaha, noted. Not many truck stops near me in the suburbs, but good to know for future reference.

I think you have the look to really take it to the next level lets start doing regular diet training updates and we'll get there @S187

Copy, already on it Lev I know you'll be on my ass if I don't log

You look good. You can achieve a lot more than 50% of that physique.

Thanks Todd, hoping to make big improvements before the end of this year.

@S187 sounds very scary! Glad you were able to recover!

Hey Roy, scary indeed brother. At first they thought it was Multiple Sclerosis which my aunt actually had (wheelchair bound for the last 20 years of her life). Just got lucky, and grateful everyday since.

bros plumber job and getting that call at 2am the worst. then gotta spend all morning fixing a pipe

2am is brutal, hope you're charging top $$$ for the inconvenience.

you should be aggressive

Agree with you brother. I think I can be more aggressive as I haven't ran a cycle in over 1+ years, body should be primed.

 

[S187]

24/08/25 Log
Training - None

Meal 1 -
White rolls soft x3 (100g each)
Protein - 26.4g
Carbohydrates - 152g
Fat - 6g
Calories - 795

Whey 30g (mixed with water to create a spread for the bread rolls)
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 2 -
Wild Caught Salmon Slices 140g
Protein - 36g
Carbohydrates - 0g
Fat - 9g
Calories - 225

White potatoes steamed 550g
Protein - 11g
Carbohydrates - 88g
Fat - 0g
Calories - 396

Meal 3 -
Gluten free rice puff cereal 90g
Protein - 6.4g
Carbohydrates - 67g
Fat - 1.8g
Calories - 335

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4 -
Tuna in olive oil 140g
Protein - 36g
Carbohydrates - 1
Fat - 14g
Calories - 274

White potatoes steamed 550g
Protein - 11g
Carbohydrates - 88g
Fat - 0g
Calories - 396

Meal 5 -
Gluten free rice puff cereal 45g
Protein - 3g
Carbohydrates - 34g
Fat - 1g
Calories - 181

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Daily totals:
Protein - 205g
Carbohydrates - 441g
Fat - 40g
Calories - 2944

Just a day of eating, rest, relaxation and visiting my grandparents. I'm handling the carbohydrates just fine, and I need to remember to get the majority of carbohydrates on the first day of loading, rather than the 2nd or trying to split them evenly.

Also need to get the fat content lower as I believe it's a 50g limit for the whole carb loading phase. I was just unprepared as I basically just have fatty cuts of beef, fatty fish and lots of whole eggs in my fridge. I'll need to stock up on leaner sources of whole food protein (chicken breast, egg whites, maybe some lean cuts of red meat).

Power workout is later this afternoon (Full body, 1-2 exercises per muscle group, 2-3 sets, 3-6 reps). I'm hoping work doesn't drain too much of my energy and I can move some heavy weights today, will make sure to have a strong coffee pre-workout + fruit & simple carbs about 1 hour before.

Thanks for reading, hopefully it's a strong workout with a good log to report back with. Have a great day everyone.

 

[Tiger Salman Khan]

Good morning Evo family.

First I'd like to thank LevButlerov for the warm welcome and suggesting that I create a log, even though I have been an (inactive) member here for many years.

This might be a little long winded, so please bare with me, or feel free to skip altogether.

Background:
38 year old male living in Australia, construction worker, started training at around 18 years of age as a slightly overweight teen. Made some nice progress and lifestyle changes, but was not consistent enough and did too much program hopping, flip flopping between wanting to be shredded or bulking up. Very average genetics both physically and with strength potential.

Got in decent shape around the age of 23 (8 pack for the first time) with weight training & boxing. Unfortunately around this time I had a life changing illness. I came down with Guillane Barre Syndrome/Transverse Myelitis. Basically after having a cold/flu virus, the immune system becomes confused and begins to attack the nerve coatings around the spinal cord & potentially any peripheral nerves from head to toe.

The way in which I was affected was from the waist down. I went from normal, to paralysed in the space of about 3 hours. Complete numbness, no bowel or bladder function, could not even stand up by myself. It was not a great day, and probably the most terrified I'd ever been in my life. I was very lucky, as some people can be affected from the neck down, being unable to breathe at all without machine assistance.

I was in hospital for 1 week, then sent off to rehabilitation to re-learn how to walk. I was wheelchair bound for about 2 months, but I really tried to push as hard as I could with physiotherapy. Upon returning home, I still still not right. Although I had regained alot of feeling back, I could only walk about 10 metres/10 yards at a time before my legs were burning from fatigue, and collapsing underneath me if I tried to walk further.

I just needed time to recover, so I spent most days sleeping and playing video games. Got into quite a bad routine, and eventually came down with major depression. I was just not getting any joy out of anything, and had very little hope for the future. I ended up seeking professional help, and they put me on a roadmap to become a normal functioning member of society again.

After about 6 months, I resumed working and took up studying to become a fitness instructor & eventually a personal trainer. My physical stamina did improve alot, although I'm probably about 80-85% of what I used to be. Still, I am much better than being wheelchair bound, and I am grateful everyday.

Weight training was difficult and frustrating, my recovery abilities were just not there. A low volume moderate full body session left me with crushing fatigue for the next 4-5 days. Leg progress was slow as the nerves were still not 100% along with balance & sensory issues. I don't know what I did, but I was just stubborn and tried to push through the fatigue as much as my body allowed, and I started to make some progress again.

I never intended to use PED's, but I started reading & researching to see if it could help my physical performance to get back to a somewhat normal level.

Cycle History
1st: 500mg Test E per week for 16 weeks, 20mg Turinabol ED the last 2 weeks (Starting BW: 80kg/176lbs Finished: 95kg/209lbs with too high bodyfat)
2nd: 250mg Test E, 250mg Primobolan. 16 weeks (More of a recomp, 90kg/198lbs to 85kg/187lbs)
Current: For the previous 12 months TRT/Low dose 80mg per week Test E

Current Stats
170cm/5'7"
77kg/169lbs
Bodyfat maybe 16% (will take photos later)

Current Diet
Not tracking macros, have been following animal based the last few years as that has seemed to help my residual physical symptoms alot. Day to day is usually Red meat, sardines, salmon, eggs, fruit around training.

Current Training
I just resumed training a few months ago after a roughly 12 month break. Between long work hours, and family members being ill, I just could not find the time or energy to train unfortunately.

I have been doing either a low volume full body or Upper/Lower split depending on my work schedule and family obligations. Just trying to beat the logbook each workout and regain some strength. I really like Jordan Peters training philosophy and all the info he gives out.

Current 1RM's:
Squat 140kg/308lbs
Bench 100kg/220lbs
Stiff leg deadlift 130kg/286lbs
Behind the neck press 60kg/132lbs

I am planning to run Lyle Mcdonalds Ultimate Diet 2.0, so I have been doing a break in period adding some higher rep sets at the end of my heavy work. The depletion workouts are brutal, so I want to acclimatise as quickly as possible.

Goals
Lower bodyfat/recomp before starting a weight gaining phase (I'm estimating it's around 16% right now, will post photos soon)

Protocols
Diet & training: Ultimate Diet 2.0 (Carb cycling & varying training setups through the week) Probably a 6-8 week run should do it.

PEDs: I'm not sure yet. Perhaps just an increased testosterone dosage of 160-250mg, maybe Retatrutide. And I was thinking of adding low dose trenbolone (50mg per week) for the first time, just for the stimulatory effects.

Since my illness, it is just really difficult for me to get amped up, setting new PR's is really difficult for me, I'm embarrassed of my numbers despite my training age and not being natural anymore. I am open to any suggestions.


Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet. Will take some photos within the next 1-2 days so I can get a bodyfat estimate from the veterans here, as I'm sure I'm underestimating it haha.

Thanks for reading.

@S187 Welcome bro....good to have you.....amazing to see you are being honest with yourself and trying to figure out the way ahead....massive respect........

 

[LevButlerov]

Copy, already on it Lev I know you'll be on my ass if I don't log

Thank you

24/08/25 Log
Training - None

Meal 1 -
White rolls soft x3 (100g each)
Protein - 26.4g
Carbohydrates - 152g
Fat - 6g
Calories - 795

Whey 30g (mixed with water to create a spread for the bread rolls)
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 2 -
Wild Caught Salmon Slices 140g
Protein - 36g
Carbohydrates - 0g
Fat - 9g
Calories - 225

White potatoes steamed 550g
Protein - 11g
Carbohydrates - 88g
Fat - 0g
Calories - 396

Meal 3 -
Gluten free rice puff cereal 90g
Protein - 6.4g
Carbohydrates - 67g
Fat - 1.8g
Calories - 335

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 4 -
Tuna in olive oil 140g
Protein - 36g
Carbohydrates - 1
Fat - 14g
Calories - 274

White potatoes steamed 550g
Protein - 11g
Carbohydrates - 88g
Fat - 0g
Calories - 396

Meal 5 -
Gluten free rice puff cereal 45g
Protein - 3g
Carbohydrates - 34g
Fat - 1g
Calories - 181

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Daily totals:
Protein - 205g
Carbohydrates - 441g
Fat - 40g
Calories - 2944

Just a day of eating, rest, relaxation and visiting my grandparents. I'm handling the carbohydrates just fine, and I need to remember to get the majority of carbohydrates on the first day of loading, rather than the 2nd or trying to split them evenly.

Also need to get the fat content lower as I believe it's a 50g limit for the whole carb loading phase. I was just unprepared as I basically just have fatty cuts of beef, fatty fish and lots of whole eggs in my fridge. I'll need to stock up on leaner sources of whole food protein (chicken breast, egg whites, maybe some lean cuts of red meat).

Power workout is later this afternoon (Full body, 1-2 exercises per muscle group, 2-3 sets, 3-6 reps). I'm hoping work doesn't drain too much of my energy and I can move some heavy weights today, will make sure to have a strong coffee pre-workout + fruit & simple carbs about 1 hour before.

Thanks for reading, hopefully it's a strong workout with a good log to report back with. Have a great day everyone.

@S187 this more of your cheat day and a refeed I like that.

 

[S187]

@S187 Welcome bro....good to have you.....amazing to see you are being honest with yourself and trying to figure out the way ahead....massive respect........

Humbly thanking you for the welcome Tiger, you look amazing brother. Perfect combination of size, aesthetics, symmetry & proportions.

Thank you

@S187 this more of your cheat day and a refeed I like that.

Hahaha, some foods I dont usually eat but just in preparation for the full UD 2.0 run. I had much worse cheat days back when I was 18 years old......and was leaner

 

[LevButlerov]

Hahaha, some foods I dont usually eat but just in preparation for the full UD 2.0 run. I had much worse cheat days back when I was 18 years old......and was leaner

This is the big cheat but it's fun, you need a break once in a while and even on UD 2.0 or Bodyopus there are good refeeds. @S187 dont worry we will get to the goals EVO family here for you.

 

[Ulter]

Hahaha, noted. Not many truck stops near me in the suburbs, but good to know for future reference.

Copy, already on it Lev I know you'll be on my ass if I don't log

Thanks Todd, hoping to make big improvements before the end of this year.

Hey Roy, scary indeed brother. At first they thought it was Multiple Sclerosis which my aunt actually had (wheelchair bound for the last 20 years of her life). Just got lucky, and grateful everyday since.

2am is brutal, hope you're charging top $$$ for the inconvenience.

Agree with you brother. I think I can be more aggressive as I haven't ran a cycle in over 1+ years, body should be primed.

yeah controlled aggression is what i like

 

[BodyMonster34]

Hahaha, noted. Not many truck stops near me in the suburbs, but good to know for future reference.

Copy, already on it Lev I know you'll be on my ass if I don't log

Thanks Todd, hoping to make big improvements before the end of this year.

Hey Roy, scary indeed brother. At first they thought it was Multiple Sclerosis which my aunt actually had (wheelchair bound for the last 20 years of her life). Just got lucky, and grateful everyday since.

2am is brutal, hope you're charging top $$$ for the inconvenience.

Agree with you brother. I think I can be more aggressive as I haven't ran a cycle in over 1+ years, body should be primed.

bro ha! gotta pick clean lot lizards though.

 

[ceo]

Hahaha, noted. Not many truck stops near me in the suburbs, but good to know for future reference.

Copy, already on it Lev I know you'll be on my ass if I don't log

Thanks Todd, hoping to make big improvements before the end of this year.

Hey Roy, scary indeed brother. At first they thought it was Multiple Sclerosis which my aunt actually had (wheelchair bound for the last 20 years of her life). Just got lucky, and grateful everyday since.

2am is brutal, hope you're charging top $$$ for the inconvenience.

Agree with you brother. I think I can be more aggressive as I haven't ran a cycle in over 1+ years, body should be primed.

bros i charge more at night but not that much more. you lose customers charging too much

 

[S187]

25/08/25 Log
Training - Full Body Power Workout
Bodyweight - 77.6kg/170lbs

Squat - 120kg x 1, 110kg x 5, 5
Calves on leg press - 200kg x 6, 6, 6, 6, 6
Front Squat - 100kg x 1, 90kg x 3, 3
Dips - Bodyweight +40kg x 3 +35kg x 6
Barbell row - 100kg x 6 95kg x 6
Dumbbell incline bench - 32kg x 6, 6
Chin up - Bodyweight + 20kg x 5, 5
Behind the neck push press - 80kg x 4, 75kg x 6
High pull - 60kg x 5, 55kg x 6
Stiff leg deadlift - 120kg x 5, 110kg x 6
Barbell curl - 40kg x 6, 6

Workout felt pretty good, didn't start to get gassed until the last few exercises. Everything was supersetted where possible (gym started to fill up with the after school kids crowd). Most of the weights felt solid, 1 RIR for majority of sets. Some exercises didn't feel quite right because I haven't been practicing them frequently enough, need to get the groove back.

All in all, felt good to move some heavy loads again, but I'm pretty beat up today and looking forward to the lighter depletion workouts over the next couple of days (even though they are a different torture in of themselves).

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2 (Pre-workout)
1 x banana 84g
Protein - 0
Carbohydrates - 18g
Fat - 0g
Calories - 74

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Haribo Gummi Candy 25g
Protein - 1g
Carbohydrates - 21g
Fat -0g
Calories - 90

Meal 3 (Post-workout)
Beef rump steak 650g
Protein - 199g
Carbohydrates - 0g
Fat - 59g
Calories 1326

Meal 4
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Totals
Protein - 270g
Carbohydrates - 45g
Fat - 83g
Calories - 2007

Back to low carb today which shouldn't be too difficult, I'm not getting any cravings after the 2 day carb load. No weight training today, but perhaps will do some intensity cardio after work.

Cycle plans

I think I've decided which PED's to run for the 6-8 week period. How does 140mg test prop, and 70mg tren ace per week sound? 20mg prop ED, 10mg tren ace ED.

My reasoning:

- 140mg of testosterone enanthate usually puts me just above the normal range, prop ester should bump it up a little more.
- No cycles in 1 year+, health & bloods are good, body isn't beat up from training.
- A low but effective dose of trenbolone (recomp effects & nervous system stimulation) shouldn't get too many side effects, but I can pull the plug quickly if it doesn't agree with me.
- I was looking at Retatrutide, but my appetite seems to be fine for now even on the low cal/low carb days. Perhaps I will just wait and see if I need it as the weeks go on and I start leaning out.
- It's a dieting period, so I didn't want to run a huge mg of anabolics during this phase. I wanted to save that for the growth period thats to follow.


Any vets or those bigger/leaner/more experienced than me, let me know if my plan is silly or I could do things differently/more effectively.

To recap the plan:
Training & Nutrition: Ultimate Diet 2.0 (low carb/calorie + high rep depletion training, low volume tension workouts, high carb refeeds & heavy power training)
Length: 6-8 weeks
PED's: 140mg test prop, 70mg tren ace per week (Retatrutide to be decided later)
Goal: Bodyfat to 10% or below (ideally recomp rather than straight fat loss)

Thanks for the support all.

 

[LevButlerov]

Chin up - Bodyweight + 20kg x 5, 5

I would add wide grip pull ups to this as well @S187

Totals
Protein - 270g
Carbohydrates - 45g
Fat - 83g
Calories - 2007

You're prepping for the lower carbs I see it but you need way more fats, around 120-140 add walnuts, fish oil natural omega 3 sources.

Back to low carb today which shouldn't be too difficult, I'm not getting any cravings after the 2 day carb load. No weight training today, but perhaps will do some intensity cardio after work.

No cravings is #1 right

Cycle plans

I think I've decided which PED's to run for the 6-8 week period. How does 140mg test prop, and 70mg tren ace per week sound? 20mg prop ED, 10mg tren ace ED.

My reasoning:

- 140mg of testosterone enanthate usually puts me just above the normal range, prop ester should bump it up a little more.
- No cycles in 1 year+, health & bloods are good, body isn't beat up from training.
- A low but effective dose of trenbolone (recomp effects & nervous system stimulation) shouldn't get too many side effects, but I can pull the plug quickly if it doesn't agree with me.
- I was looking at Retatrutide, but my appetite seems to be fine for now even on the low cal/low carb days. Perhaps I will just wait and see if I need it as the weeks go on and I start leaning out.
- It's a dieting period, so I didn't want to run a huge mg of anabolics during this phase. I wanted to save that for the growth period thats to follow.


Any vets or those bigger/leaner/more experienced than me, let me know if my plan is silly or I could do things differently/more effectively.

That cycle looks solid because the test keeps you in a normal-high range without blowing things out, and the tren dose is low enough to get the recomp and CNS drive without wrecking you. Running them ED will keep the levels smooth and side effects way lower compared to less frequent shots. This combo will lean you out nicely while preserving strength and muscle so you can diet harder without looking flat.
The real win here is recovery and drive in the gym staying high even on a cut. I’d suggest you microdose in some retatrutide on training days at the smallest effective dose around 0.25mgs ed since it will keep appetite in check as calories drop and help with fat loss.
Done right this lets you finish the 6-8 weeks looking sharp without hammering your body with unnecessary milligrams. Though I think this should be 10 weeks minimum.
You are missing cardarine gw 10mgs ed with trenbolone for sides and n2guard for organ liver cycle support. Add it.

 

[S187]

I would add wide grip pull ups to this as well @S187

Will try adding them to the rotation. Usually after 3-4 weeks I get nasty inflammation on the top of my forearms near the elbow whenever I include wide grip (overhand). It affects every upper body lift and even my day to day work, it doesn't go away unless I rest completely. Maybe neutral grip is the way to go?

You're prepping for the lower carbs I see it but you need way more fats, around 120-140 add walnuts, fish oil natural omega 3 sources.

Right now im not counting, just eating instinctively. But I think the macros for UD 2.0 on the low cal days wouldn't allow for that much fat? I'll plug my numbers into the spreadsheet when I get home, but I think the cals would be around 1200-1300? Pretty damn low.

No cravings is #1 right

That cycle looks solid because the test keeps you in a normal-high range without blowing things out, and the tren dose is low enough to get the recomp and CNS drive without wrecking you. Running them ED will keep the levels smooth and side effects way lower compared to less frequent shots. This combo will lean you out nicely while preserving strength and muscle so you can diet harder without looking flat.
The real win here is recovery and drive in the gym staying high even on a cut.

That was my thinking too. Even though tren isn't the most health friendly, the dose isn't too high, and I haven't run toxic compounds in the past anyway.

I’d suggest you microdose in some retatrutide on training days at the smallest effective dose around 0.25mgs ed since it will keep appetite in check as calories drop and help with fat loss.
Done right this lets you finish the 6-8 weeks looking sharp without hammering your body with unnecessary milligrams. Though I think this should be 10 weeks minimum.
You are missing cardarine gw 10mgs ed with trenbolone for sides and n2guard for organ liver cycle support. Add it.

Will add these to the shopping list Lev. See where I'm at after 6 weeks, if im making good progress I'll stick to it. But UD 2.0 becomes annoying after a while with the rigidity, so I might just switch to a more conventional routine & straight deficit towards the end.

Thanks for the input big man.

 

[S187]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

 

[LevButlerov]

Will try adding them to the rotation. Usually after 3-4 weeks I get nasty inflammation on the top of my forearms near the elbow whenever I include wide grip (overhand). It affects every upper body lift and even my day to day work, it doesn't go away unless I rest completely. Maybe neutral grip is the way to go?

You need to stretch more and really warm up the wrists try that first @S187 see if you can do neutral grip as well.

Right now im not counting, just eating instinctively. But I think the macros for UD 2.0 on the low cal days wouldn't allow for that much fat? I'll plug my numbers into the spreadsheet when I get home, but I think the cals would be around 1200-1300? Pretty damn low.

You need to count its important so your metabolic rate doesnt shut down.

Will add these to the shopping list Lev. See where I'm at after 6 weeks, if im making good progress I'll stick to it. But UD 2.0 becomes annoying after a while with the rigidity, so I might just switch to a more conventional routine & straight deficit towards the end.

I would add this now and slowly work it into the diet.

 

[LevButlerov]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

I dont think thi sis too much but I think you're going to 900 grams of carbs to 100 grams of carbs thats fine but the training has to really match that as well. Your protein levels are not correct on any of the days, should be way higher@S187

 

[Noah Wixx]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

Depends on overall goals

 

[Mobster]

That's a nice big steak

 

[S187]

You need to stretch more and really warm up the wrists try that first @S187 see if you can do neutral grip as well.

Roger that

You need to count its important so your metabolic rate doesnt shut down.

Sorry, misworded. I mean I'm counting and logging all calories, but not being 100% strict with intake (deficit or surplus)

I would add this now and slowly work it into the diet.

Roger

 

[S187]

I dont think thi sis too much but I think you're going to 900 grams of carbs to 100 grams of carbs thats fine but the training has to really match that as well. Your protein levels are not correct on any of the days, should be way higher@S187

I'm a bit confused brother. I'm just going by the numbers in the book, and on the low cal days, it should be a 50% deficit:
2371 maintenance x 0.5 = 1185 calories
Protein set at 1-1.5g per lb of lean body mass (142lbs) = 142g-213g
Carbohydrates 20% of total cals = 237 = 59g
Fat the remaining cals = 308cals 42g (Lower protein intake) 96 cals 10g (Higher protein intake)

Are we talking about the same book/diet? Lyle McDonalds Ultimate Diet 2.0 aka Dan Duchaine's Ultimate Diet/Bodyopus, Mike Zumpano's Rebound Training System?

 

[S187]

Depends on overall goals

Recomp. Not lean enough to start a mass gaining phase, not enough muscle mass to do a true diet/deficit.

 

[S187]

That's a nice big steak

You know it mate! Problem is I could keep eating if there was more.

 

[stevesmi]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

i like the clean food. i would go with wild fish though over fish out of a can drenched in oil. that would be my suggestion @S187

 

[2Thick]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

seems really good to me @S187 the calorie posting and the training split you are doing is excellent. you won't go wrong

 

[BodyMonster34]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

bro nice job pumping it good you won't go wrong with training and eating hardcore over weekend. gotta get that iron@S187

 

[Ulter]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

nice work on this one man. i like the layout for the week. its a solid days work @S187

 

[ROIDDERS]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

nice layout of macros. get some food pics up though. food prep will help you improve your diet even further @S187

 

[ceo]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

calories are outstanding! very strong and i like how you cycle them. good things happeneing here @S187

 

[RoySimpson]

26/06/25

Training: None (10k steps)

Nutrition

Meal 1
Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2
Beef Rump steak with fat cap 740g
Protein - 226g
Carbohydrates - 0
Fat - 67g
Calories - 1507

Totals
Protein - 240g
Carbohydrates - 0g
Fat - 80g
Calories - 1680

Depletion workout today, undecided if I'll do upper or lower body, see how I feel after work. Will try to hit minimum of 6 sets x 15-20 reps, but the closer I can get to the full 12 sets the better.

I plugged in my numbers to the UD 2.0 calculator that was handily made around 10 years ago by a random reddit user, and this is what it's given me for the week. On second thought, 1200 cals is pretty damn low, so perhaps that Retatrutide will be needed at least to get through the early part of the week.

Bodyweight - 77kg
Bodyfat - 16% (please correct me if I'm underestimating)
Lean body mass - 64.8kg
Maintenance calories - 2371

Monday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower) - 12 sets x 15-20 reps per muscle group

Tuesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Depletion (Fullbody or Upper or Lower)- 12 sets x 15-20 reps per muscle group

Wednesday
Protein - 199g
Carbohydrates - 29g
Fat - 30g
Calories - 1185
Training - Optional cardio

Thursday (AM)
Protein - 199g
Carbohydrates - 22g
Fat - 0g
Training - Low volume full body tension - 2 sets x 6-8 reps per muscle group

Thursday to Friday (Post workout onwards)
Protein - 142g
Carbohydrates - 905g
Fat - 50g
Calories - 4641

Saturday
Protein - 169g
Carbohydrates - 297g
Fat - 40g
Calories - 2227
Workout - Full body power - 2-6 sets x 3-6 reps per muscle group

Sunday
Protein - 169g
Carbohydrates - 129g
Fat - 91
Calories - 2015
Training - None

Weekly Maintenance calories - 16597
Weekly Calories following UD 2.0 calculations -13327
Weekly Deficit - 3270

Give me your thoughts if this is too much messing around even if I want to recomp rather than be in a straight deficit.

@S187 macros dialled in good to see!

 

[LevButlerov]

I'm a bit confused brother. I'm just going by the numbers in the book, and on the low cal days, it should be a 50% deficit:
2371 maintenance x 0.5 = 1185 calories
Protein set at 1-1.5g per lb of lean body mass (142lbs) = 142g-213g
Carbohydrates 20% of total cals = 237 = 59g
Fat the remaining cals = 308cals 42g (Lower protein intake) 96 cals 10g (Higher protein intake)

Are we talking about the same book/diet? Lyle McDonalds Ultimate Diet 2.0 aka Dan Duchaine's Ultimate Diet/Bodyopus, Mike Zumpano's Rebound Training System?

@S187 yes, we’re talking about the same book but the way it’s written is pretty extreme, going from 900 carbs to under 100 isn’t the smartest move for you right now. You need a modified version where the carb load is scaled down and the low days don’t cut quite that hard, otherwise you’ll just feel wrecked and struggle to train. Think more along the lines of controlled refeeds and moderate drops instead of that huge swing, it’s easier to stick with and you’ll still get the fat loss effect. Protein where you set it is fine, maybe lean toward the higher end, fats stay moderate, but the carbs shouldn’t crash as hard. Lyle lays it out that way for advanced guys running everything perfectly, but most people need a smoother version. Let’s tweak it so you’re getting the benefit without burying yourself.

I have many bones to pick with Lyle that's why I left his team in the first place. IMO, UD2.0 punishes performance because the depletion blocks trash strength and make the power day feel underfed. The carb load bloats hard, wrecks the gut for some, and spills to fat if you miss the target by even a couple hundred grams.
It needs perfect timing and tracking, so one missed session or social meal breaks the whole weekly setup. It assumes your maintenance and lean mass are dialed, and if those are off you either stall or lose muscle. Low days spike stress, wreck sleep, drop NEAT, and you wake up flat and puffy at the same time. IMO you can use it as a short peak for photos or stage, but as a long cut it’s fragile and beats you up more than it helps.

Bodyopus is a way better option. Bodyopus is steadier because the structure keeps you in ketosis most of the week then uses a cleaner carb load. The rebound feels tighter and less sloppy since the carbs are more controlled. Training lines up with the diet better so you don’t feel crushed the way UD2.0 can leave you. It’s still tough but it doesn’t demand the same obsessive tracking to work. For someone lean wanting a sharper look, it delivers results without the same crash and burnout.

 

[S187]

i like the clean food. i would go with wild fish though over fish out of a can drenched in oil. that would be my suggestion @S187

Yes definitely. Unfortunately its out of convenience, and I have people that live at home who are allergic to seafood/fish, so home cooked is really difficult to pull off.

seems really good to me @S187 the calorie posting and the training split you are doing is excellent. you won't go wrong

Fingers crossed, plan might change after Lev's response though.

bro nice job pumping it good you won't go wrong with training and eating hardcore over weekend. gotta get that iron@S187

Hahaha, trying to pump it. Need to maintain consistency even if I had a crap or long day at work and just want to rest instead.

nice layout of macros. get some food pics up though. food prep will help you improve your diet even further @S187

Noted mate. Food prep (or lack of) is something I'm guilty of. I used to do it when I first started training (18-22 years old), then just became lazy. Carnivore spoiled me because it only takes 5-10 minutes to cook up a 2000-3500 calorie meal.

 

[S187]

@S187 yes, we’re talking about the same book but the way it’s written is pretty extreme, going from 900 carbs to under 100 isn’t the smartest move for you right now. You need a modified version where the carb load is scaled down and the low days don’t cut quite that hard, otherwise you’ll just feel wrecked and struggle to train. Think more along the lines of controlled refeeds and moderate drops instead of that huge swing, it’s easier to stick with and you’ll still get the fat loss effect. Protein where you set it is fine, maybe lean toward the higher end, fats stay moderate, but the carbs shouldn’t crash as hard. Lyle lays it out that way for advanced guys running everything perfectly, but most people need a smoother version. Let’s tweak it so you’re getting the benefit without burying yourself.

I have many bones to pick with Lyle that's why I left his team in the first place. IMO, UD2.0 punishes performance because the depletion blocks trash strength and make the power day feel underfed. The carb load bloats hard, wrecks the gut for some, and spills to fat if you miss the target by even a couple hundred grams.
It needs perfect timing and tracking, so one missed session or social meal breaks the whole weekly setup. It assumes your maintenance and lean mass are dialed, and if those are off you either stall or lose muscle. Low days spike stress, wreck sleep, drop NEAT, and you wake up flat and puffy at the same time. IMO you can use it as a short peak for photos or stage, but as a long cut it’s fragile and beats you up more than it helps.

Bodyopus is a way better option. Bodyopus is steadier because the structure keeps you in ketosis most of the week then uses a cleaner carb load. The rebound feels tighter and less sloppy since the carbs are more controlled. Training lines up with the diet better so you don’t feel crushed the way UD2.0 can leave you. It’s still tough but it doesn’t demand the same obsessive tracking to work. For someone lean wanting a sharper look, it delivers results without the same crash and burnout.

I see.

When you put it that way, looks like I need to just scrap everything and try a different approach. Back to the drawing board.

 

[LevButlerov]

I see.

When you put it that way, looks like I need to just scrap everything and try a different approach. Back to the drawing board.

I think you can do what you're doing just not going to extreme on carbs up and down imo. @S187

 

[vanlife_gymbum]

Sorry if this was too bloody long winded and the incorrect format, I'll be sure to keep any further posts short and sweet.

Not at all man, this is hard-core! Amazing work you've done and I'm looking forward to following your progress =)

 

[S187]

27/08/25 Log

Training - Chest, Back Shoulders Depletion (Break in period)

Nautilus Pullover machine - 30kg x 25, 36kg x 20, 20, 17
Superset with
Plate loaded Incline press - 15kg each side x 15, 16, 15

Pec fly machine - 35kg x 20, 40kg x 15, 15
Superset with
Wide grip pull down 55kg x 15, 15, 15

Low Cable Row - 45kg x 22, 50kg x 20, 17
Superset with
Machine chest press 45kg x 20, 50kg x 16, 15

Lateral delt machine 23kg x 15, 15, 10+16kg x 6
Superset with
Rear delt machine 25kg x 16, 15, 10+20kg x 6

This workout wasn't too bad, still feeling out which weights to use and just getting used to machines in general. Pretty nice to feel the target muscle isolated verses every exercise being a compound barbell movement (home gym). Was focused on actually getting the 45 seconds of time under tension, which gets difficult when everything is burning.

Didn't quite get all 12 sets, but was happy getting to 9 for chest & back + 6 for side & rear delts. Could've thrown in biceps & triceps, but to be honest I was getting bored and hungry towards the end, so I will do them today with legs.

Nutrition

Meal 1
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 2
Beef Rump steak with fat cap 390g
Protein - 119g
Carbohydrates - 0g
Fat -35g
Calories - 796

Meal 3 (Unplanned)
Wagyu beef (oyster blade) 500ish grams?
Protein - 105g
Carbohydrates - 0
Fat - 47.5g
Calories - 847.5

Totals:
Protein - 247g
Carbohydrates - 3g
Fat - 84.5g
Calories - 1760.5

Really busy day at work, had to down that shake on the run. A friend invited me out last night that I haven't seen since last year, luckily it was a Korean BBQ place so not difficult to make better food choices (the meat is better than the rice, noodles & other stuff anyway).

Legs & arms depletion workout soon, nausea incoming.

 

[S187]

I think you can do what you're doing just not going to extreme on carbs up and down imo. @S187

What are you thinking Lev? A minimum amount of carbs daily, then less on the 2 day carb load?

The 905g works out to roughly 452g split over 1.5 days, but if you feel it's too big of a swing I'll lower them further I guess.

Sorry for all the questions, I'm trying to better learn for myself too and understand why x happens if you do y.

 

[S187]

Not at all man, this is hard-core! Amazing work you've done and I'm looking forward to following your progress =)

Hey Vanlife, thanks for dropping by brother! I'm far from hardcore, bloody soft compared to some of the other fellas here haha.

 

[vanlife_gymbum]

Hey Vanlife, thanks for dropping by brother! I'm far from hardcore, bloody soft compared to some of the other fellas here haha.

No way brother - recovering from that is crazy! Not many people have to relearn how to wall.

Which part of Australia do you live in bro?

 

[S187]

No way brother - recovering from that is crazy! Not many people have to relearn how to wall.

Which part of Australia do you live in bro?

Yeah I know, it definitely builds character and makes you appreciate every little thing thereafter.

Im in Vic mate, but trying to head up north to escape this bipolar weather. Too old to put up with it now.

 

[vanlife_gymbum]

Yeah I know, it definitely builds character and makes you appreciate every little thing thereafter.

Im in Vic mate, but trying to head up north to escape this bipolar weather. Too old to put up with it now.

mean! I lived in Melbourne CBD for 5 years then got a five acre section to practice permaculture on at the top of Mt Mee, the mountain next to the Glasshouse Mountains on the Sunshine Coast - was a shipping container cabin bordering the national park / rainforest.

I was there for two years and built a lot of gardens in that time. digging them out of the rock and clay with a pick axe. I kept a journal on instagram and abandoned the account after, it's southern underscore pathfinder on insta if you want to look it up.

Nice to meet you bro =)

 

[LevButlerov]

27/08/25 Log

Training - Chest, Back Shoulders Depletion (Break in period)

Nautilus Pullover machine - 30kg x 25, 36kg x 20, 20, 17
Superset with
Plate loaded Incline press - 15kg each side x 15, 16, 15

Pec fly machine - 35kg x 20, 40kg x 15, 15
Superset with
Wide grip pull down 55kg x 15, 15, 15

Low Cable Row - 45kg x 22, 50kg x 20, 17
Superset with
Machine chest press 45kg x 20, 50kg x 16, 15

Lateral delt machine 23kg x 15, 15, 10+16kg x 6
Superset with
Rear delt machine 25kg x 16, 15, 10+20kg x 6

This workout wasn't too bad, still feeling out which weights to use and just getting used to machines in general. Pretty nice to feel the target muscle isolated verses every exercise being a compound barbell movement (home gym). Was focused on actually getting the 45 seconds of time under tension, which gets difficult when everything is burning.

Didn't quite get all 12 sets, but was happy getting to 9 for chest & back + 6 for side & rear delts. Could've thrown in biceps & triceps, but to be honest I was getting bored and hungry towards the end, so I will do them today with legs.

Nutrition

Meal 1
Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Meal 2
Beef Rump steak with fat cap 390g
Protein - 119g
Carbohydrates - 0g
Fat -35g
Calories - 796

Meal 3 (Unplanned)
Wagyu beef (oyster blade) 500ish grams?
Protein - 105g
Carbohydrates - 0
Fat - 47.5g
Calories - 847.5

Totals:
Protein - 247g
Carbohydrates - 3g
Fat - 84.5g
Calories - 1760.5

Really busy day at work, had to down that shake on the run. A friend invited me out last night that I haven't seen since last year, luckily it was a Korean BBQ place so not difficult to make better food choices (the meat is better than the rice, noodles & other stuff anyway).

Legs & arms depletion workout soon, nausea incoming.

Low carb day there, but high protein I would up fats on these days.

What are you thinking Lev? A minimum amount of carbs daily, then less on the 2 day carb load?

The 905g works out to roughly 452g split over 1.5 days, but if you feel it's too big of a swing I'll lower them further I guess.

Sorry for all the questions, I'm trying to better learn for myself too and understand why x happens if you do y.

@S187 I would work from 400 carbs to 50 carbs to 400 carbs to as close to 0 carbs and repeat with 1 day 800.

 

[stevesmi]

Yes definitely. Unfortunately its out of convenience, and I have people that live at home who are allergic to seafood/fish, so home cooked is really difficult to pull off.

Fingers crossed, plan might change after Lev's response though.

Hahaha, trying to pump it. Need to maintain consistency even if I had a crap or long day at work and just want to rest instead.

Noted mate. Food prep (or lack of) is something I'm guilty of. I used to do it when I first started training (18-22 years old), then just became lazy. Carnivore spoiled me because it only takes 5-10 minutes to cook up a 2000-3500 calorie meal.

living with other people i sort of get. but you can always food prep for yourself and then let them eat their own meals

 

[BodyMonster34]

Yes definitely. Unfortunately its out of convenience, and I have people that live at home who are allergic to seafood/fish, so home cooked is really difficult to pull off.

Fingers crossed, plan might change after Lev's response though.

Hahaha, trying to pump it. Need to maintain consistency even if I had a crap or long day at work and just want to rest instead.

Noted mate. Food prep (or lack of) is something I'm guilty of. I used to do it when I first started training (18-22 years old), then just became lazy. Carnivore spoiled me because it only takes 5-10 minutes to cook up a 2000-3500 calorie meal.

bro okay pump it up

 

[ROIDDERS]

Yes definitely. Unfortunately its out of convenience, and I have people that live at home who are allergic to seafood/fish, so home cooked is really difficult to pull off.

Fingers crossed, plan might change after Lev's response though.

Hahaha, trying to pump it. Need to maintain consistency even if I had a crap or long day at work and just want to rest instead.

Noted mate. Food prep (or lack of) is something I'm guilty of. I used to do it when I first started training (18-22 years old), then just became lazy. Carnivore spoiled me because it only takes 5-10 minutes to cook up a 2000-3500 calorie meal.

yeah food prep is easy. 2x a week is all you need to do

 

[S187]

mean! I lived in Melbourne CBD for 5 years then got a five acre section to practice permaculture on at the top of Mt Mee, the mountain next to the Glasshouse Mountains on the Sunshine Coast - was a shipping container cabin bordering the national park / rainforest.

I was there for two years and built a lot of gardens in that time. digging them out of the rock and clay with a pick axe. I kept a journal on instagram and abandoned the account after, it's southern underscore pathfinder on insta if you want to look it up.

Nice to meet you bro =)

Sounds like heaven to me bro. Tranquil environments, hard but rewarding work where you're actually building/creating stuff. Why did you move back to NZ? (Native Kiwi I'm guessing?)

I checked out your old page, it gives me a sense of nostalgia even though I've never been in that kind of environment for a long period of time. It just.....feels right. Likewise bro, pleasure to meet you too.

Low carb day there, but high protein I would up fats on these days.

How much more fat if maintenance is around 2300-2400 cals? Closer to 2000 cals total for the day? (I think I'm averaging around 1700 cals most days).

@S187 I would work from 400 carbs to 50 carbs to 400 carbs to as close to 0 carbs and repeat with 1 day 800.

Is this for weight training days vs rest days, then the 800 as a refeed over the weekend?

I have a copy of Bodyopus, might have to read through it again to see if it makes more sense than UD 2.0.

living with other people i sort of get. but you can always food prep for yourself and then let them eat their own meals

Yep true, it's just always so messy cooking fish & worrying about cross contamination, oil splashing etc. I've relied more on raw sushi grade fish in the past.

 

[S187]

28/08/25 Log

Training - Legs & arms depletion 15-20 reps/45-60 seconds time under tension (Break in period)

Leg extension - 40kg x 15, 15, 10+35kg x 6, 35kg x 16
Superset with
Lying leg curl 35kg x 18, 16, 16, 15

Standing calf raise - 45kg x 16, 15, 10+40kg x 6, 40kg x 8+35kg x 8
Superset with
Ab crunch machine - 43kg x 15, 15, 15, 15

Machine leg press - 80kg x 16, 16, 16
Superset with
Dumbbell Romanian Deadlift - 26kg x 15, 15, 15

Cable straight bar curl - 15kg x 17, 16, 16, 16
Superset with
Cable tricep pushdown - 20kg x 18, 17, 16, 16

7 sets each for quads & hamstrings is all I could get through, holy cramps. I regret neglecting high rep work over the years (majority of training has been 1, 2, 3, 4, 5, 6 rep range). Arms were already pretty toast from upper body, so 4 sets seemed enough.

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Beef Rump steak with fat cap 700g
Protein - 214g
Carbohydrates - 0g
Fat -63g
Calories - 1428

Meal 3

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 73

Totals:
Protein - 265g 1060
Carbohydrates - 6g 24
Fat - 90g 810
Calories - 1894

Probably just some cardio today, need to start doing it to keep resting heart rate & blood pressure in check now that PED's are being introduced.

1 minute sear each side, just how I like it.

 

[LevButlerov]

How much more fat if maintenance is around 2300-2400 cals? Closer to 2000 cals total for the day? (I think I'm averaging around 1700 cals most days).

@S187 I wouldn't worry about calories that's why Lyle has wrong, you need to look at the macros. And fats over 120+ I would say.

28/08/25 Log

Training - Legs & arms depletion 15-20 reps/45-60 seconds time under tension (Break in period)

Leg extension - 40kg x 15, 15, 10+35kg x 6, 35kg x 16
Superset with
Lying leg curl 35kg x 18, 16, 16, 15

Standing calf raise - 45kg x 16, 15, 10+40kg x 6, 40kg x 8+35kg x 8
Superset with
Ab crunch machine - 43kg x 15, 15, 15, 15

Machine leg press - 80kg x 16, 16, 16
Superset with
Dumbbell Romanian Deadlift - 26kg x 15, 15, 15

Cable straight bar curl - 15kg x 17, 16, 16, 16
Superset with
Cable tricep pushdown - 20kg x 18, 17, 16, 16

7 sets each for quads & hamstrings is all I could get through, holy cramps. I regret neglecting high rep work over the years (majority of training has been 1, 2, 3, 4, 5, 6 rep range). Arms were already pretty toast from upper body, so 4 sets seemed enough.

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Beef Rump steak with fat cap 700g
Protein - 214g
Carbohydrates - 0g
Fat -63g
Calories - 1428

Meal 3

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 100g
Protein - 4g
Carbs - 3g
Fat - 5g
Calories - 73

Totals:
Protein - 265g 1060
Carbohydrates - 6g 24
Fat - 90g 810
Calories - 1894

Probably just some cardio today, need to start doing it to keep resting heart rate & blood pressure in check now that PED's are being introduced.View attachment 114257

1 minute sear each side, just how I like it.

The steak is perfect but I'd start getting the fats up to around 110-120 range

 

[stevesmi]

Sounds like heaven to me bro. Tranquil environments, hard but rewarding work where you're actually building/creating stuff. Why did you move back to NZ? (Native Kiwi I'm guessing?)

I checked out your old page, it gives me a sense of nostalgia even though I've never been in that kind of environment for a long period of time. It just.....feels right. Likewise bro, pleasure to meet you too.

How much more fat if maintenance is around 2300-2400 cals? Closer to 2000 cals total for the day? (I think I'm averaging around 1700 cals most days).

Is this for weight training days vs rest days, then the 800 as a refeed over the weekend?

I have a copy of Bodyopus, might have to read through it again to see if it makes more sense than UD 2.0.

Yep true, it's just always so messy cooking fish & worrying about cross contamination, oil splashing etc. I've relied more on raw sushi grade fish in the past.

It’s easy to grill anything and make a bunch at once. Just use salt and it will preserve for days

 

[S187]

@S187 I wouldn't worry about calories that's why Lyle has wrong, you need to look at the macros. And fats over 120+ I would say.

Copy that.

The steak is perfect but I'd start getting the fats up to around 110-120 range

Yep fair enough, will start to not purposely limit fat intake from now on.

Should I start to swap out beef for chicken & egg whites on some days and add some poly & monounsaturated fat sources?

HDL is above normal range, LDL is elevated (not surprising), triglycerides were a little elevated on last bloods (but always low year on year).

 

[LevButlerov]

Copy that.

Yep fair enough, will start to not purposely limit fat intake from now on.

Should I start to swap out beef for chicken & egg whites on some days and add some poly & monounsaturated fat sources?

HDL is above normal range, LDL is elevated (not surprising), triglycerides were a little elevated on last bloods (but always low year on year).

I would concentrate on poly and omega 3s if you can lower omega 6, start moving foods towards that, dont worry about triglycerides and cholesterol you're an athlete not a grandmother

 

[S187]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

 

[LevButlerov]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

Very low carbs today, but fat still needs to moderate up if you go low carb. Can you replace flaxseed oil with fish oil? or almond oil?

 

[stevesmi]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

this is a nice meal plan you put together. keep up the good work. we love this training @S187

 

[S187]

Very low carbs today, but fat still needs to moderate up if you go low carb. Can you replace flaxseed oil with fish oil? or almond oil?

Yes mate, I messed up yesterday, was unprepared with other fat options. Will be going to the store after gym today. Fish oil & almond oil will be on the list️

this is a nice meal plan you put together. keep up the good work. we love this training @S187

Thanks Steve, but simple & very boring. Lev is slowly putting me on the right path

Off to gym now, have a good day everyone.

 

[BodyMonster34]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

@S187 bro this one looking sweet! i love the meals. the protein looking good 333g

 

[LevButlerov]

Yes mate, I messed up yesterday, was unprepared with other fat options. Will be going to the store after gym today. Fish oil & almond oil will be on the list️

Take it day by day, we will get there

 

[Mobster]

More protein than me for sure

 

[stevesmi]

Yes mate, I messed up yesterday, was unprepared with other fat options. Will be going to the store after gym today. Fish oil & almond oil will be on the list️

Thanks Steve, but simple & very boring. Lev is slowly putting me on the right path

Off to gym now, have a good day everyone.

Nothing wrong with boring and simple

 

[2Thick]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

@S187 the meals are on point my man. i love this training! all in with it !

 

[Ulter]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

@S187 the protein is looking good. 333g is a nice round number lol. also good job on the fats

 

[ceo]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

@S187 bros very good looking workout. i got mad love and respect for this. the meals are A+

 

[ROIDDERS]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

avocados are amazing! you can really do a lot with them. they taste great as guac or with salads too @S187

 

[S187]

30/08/25 Log

Bodyweight: 77.6kg/170lbs (Before gym)

Training - Full Body Tension
Barbell Squat - 100kg x 8, 8
Weighted Dip - Bodyweight + 22.5kg x 8, 8
Barbell Row -100kg x 6, 95kg x 8
Dumbbell Incline Bench - 30kg x 8, 8
Weighted Chin Up - Bodyweight + 10kg x 7, 5
Behind The Neck Press - 50kg x 7, 45kg x 8
Wide grip lat pull down - 75kg x 8, 8
Romanian Deadlift - 100kg x 7, 95kg x 8
Cable row straight bar - 85kg x 8, 75kg x 10
Barbell Curl - 40kg x 8, 8
Close grip bench - 80kg x 8, 75kg x 8
Dumbbell lateral - 16kg x 6, 14kg x 8
Lying leg curl - 55kg x 8, 7
Rear delt machine - 27kg x 6, 23kg x 8
Ab crunch machine - 57kg x 8, 8
Standing calf raise machine - 60kg x 8, 8

Nutrition -

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Wild Caught Sardines In Olive Oil 110g
Protein - 14g
Carbohydrates - 0.5g
Fat - 13g
Calories - 177

Meal 2 (Pre-workout)
1 x Banana 80g
Protein - 0.5
Carbohydrates - 17g
Fat - 0g
Calories - 70

Haribo Gummi Candy 25g
Protein - 1g
Carbohydrates - 21g
Fat -0g
Calories - 90

Gluten free rice puff cereal 25g
Protein - 2g
Carbohydrates - 19g
Fat - 0.5g
Calories - 93

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 3 - (Post-workout - begin small carb load)
Haribo Gummi Candy 30g
Protein - 1.5g
Carbohydrates - 25g
Fat -0g
Calories - 108

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Pineapple 250g
Protein - 1g
Carbohydrates - 33g
Fat - 0.5g
Calories - 135

Meal 4
Fresh baked white pita bread 100g
Protein - 10g
Carbohydrates - 51g
Fat - 1g
Calories - 266

Light ricotta 125g
Protein - 11g
Carbohydrates - 4g
Fat - 6g
Calories - 113

Tuna 150g
Protein - 36g
Carbohydrates - 0
Fat - 10g
Calories - 242

Meal 5
Gluten free rice puff cereal 40g
Protein - 3g
Carbohydrates - 30g
Fat - 1g
Calories - 1491

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Low fat lactose free milk 100ml
Protein - 3.4g
Carbohydrates - 5g
Fat - 1.3g
Calories 45

Meal 6
Fresh baked white pita bread 100g
Protein - 10g
Carbohydrates - 51g
Fat - 1g
Calories - 266

Light ricotta 125g
Protein - 11g
Carbohydrates - 4g
Fat - 6g
Calories - 113

Whey 30g
Protein - 23g
Carbohydrates - 3g
Fat - 2g
Calories - 119

Totals
Protein - 224g
Carbohydrates - 279g
Fat - 57g
Calories - 2525

Training felt very strong, hence why I added a few extra movements. Session wasn't too long either, I supersetted antagonist/separate muscle groups where I could.

No issues with digestion on the carb load so far, a little more whole foods today like sweet potato, chicken breast & egg whites. Just need to keep that fat below 50g, slowly figuring it out.

Will do another week of the break in period while I'm waiting for PED's to arrive, then full steam ahead once I have everything in hand.

 

[S187]

@S187 bro this one looking sweet! i love the meals. the protein looking good 333g

Little bit high for a small fella like me haha, need more muscle so my body can actually utilise it!

Take it day by day, we will get there

Managed to get ahold of some avocados & macadamia nut oil. No almond or fish oil at the local supermarket unfortunately, I'll go out to some health stores today which should carry a wider range. Would almond butter be a good substitute? (No other ingredients, just 100% almonds).

More protein than me for sure

Indeed, but I'm not half as big or strong as you Mobster!

Nothing wrong with boring and simple

Agree 100%, much easier to control macros. My taste buds must not be that evolved haha.

@S187 the meals are on point my man. i love this training! all in with it !

Thanks brother, all systems go in another week. Looking thick there mate!

@S187 the protein is looking good. 333g is a nice round number lol. also good job on the fats

Accidently hit the 333 haha. Yep, still trying to get fat intake sorted & more consistent. After 4 years of pretty strict carnivore & not counting anything, I'm re-learning what other foods are available on this planet.

@S187 bros very good looking workout. i got mad love and respect for this. the meals are A+

Weighted vest walking outside is so underrated. If you get bored on a treadmill and skip/hate doing cardio because of that, just strap on some weight & get outside in the natural sunlight. I find it very therapeutic too.

avocados are amazing! you can really do a lot with them. they taste great as guac or with salads too @S187

Indeed brother. I haven't eaten an avocado for years, I kind of miss the taste of them and how versatile they can be when adding them to meals.

 

[toddthelineman]

bros i charge more at night but not that much more. you lose customers charging too much

Where I live of you try to hire a plumber, it’s just somebody’s crackhead uncle. It’s really hard to get a professional tradesman around here. Kind of a poor midsized city.

My kids were pouring grease down my drain. I didn’t really have time to deal with it, so I hired a plumber. And the guy was talking about prison bids and drugs to me. Idk if he somehow knew of me from my past or if people who know just know, but it was super unprofessional and I really wound up doing all the work. I didn’t give him a hard time but when he started talking about tearing out my hole bathroom I told him I needed his boss to come and just explained what was going on (the clean out was hidden in the wall, he got his snake stuck, etc etc) they cut me a good deal for the work they did do and I finished it.

Then it happened again and let it stay that way for a while. Kids were showering at the gym and dumpling dishwater outside. That’s just what it took. They understand now. Use the strainers. Don’t dump the grease down the drain. Sheeesh.

But it seems like a good living with plenty of work. I’m sick to death of my industry. What’s it take to become a plumber? Think I’m too old to switch? I think I already have a lot of the basic skills

 

[S187]

Where I live of you try to hire a plumber, it’s just somebody’s crackhead uncle. It’s really hard to get a professional tradesman around here. Kind of a poor midsized city.

My kids were pouring grease down my drain. I didn’t really have time to deal with it, so I hired a plumber. And the guy was talking about prison bids and drugs to me. Idk if he somehow knew of me from my past or if people who know just know, but it was super unprofessional and I really wound up doing all the work. I didn’t give him a hard time but when he started talking about tearing out my hole bathroom I told him I needed his boss to come and just explained what was going on (the clean out was hidden in the wall, he got his snake stuck, etc etc) they cut me a good deal for the work they did do and I finished it.

Then it happened again and let it stay that way for a while. Kids were showering at the gym and dumpling dishwater outside. That’s just what it took. They understand now. Use the strainers. Don’t dump the grease down the drain. Sheeesh.

But it seems like a good living with plenty of work. I’m sick to death of my industry. What’s it take to become a plumber? Think I’m too old to switch? I think I already have a lot of the basic skills

In my 10 years of experience in construction, there's probably about 30% of plumbers who are a little bit shady/been to prison, regularly take narcotics/illicit substances, and there are a good amount involved with motorcycle gangs. I've never had an issue with them, just wouldn't deal with them beyond hello/goodbye or small talk throughout the work day.

Money is good, but if you're starting from square one and need to complete an apprenticeship (3-4 years in Australia) your pay will be crap until you are fully qualified. Not sure if you're in the US, but it looks like a 5 year apprenticeship and just under $21 per hour.

I'm not sure if any exceptions are made if you are mature age, and not some wet behind the ears 18 year old. I'd say an employer is more willing to take on someone that's a little bit older, because they have their shit figured out. Too old, even with experience becomes a negative.

 

[toddthelineman]

In my 10 years of experience in construction, there's probably about 30% of plumbers who are a little bit shady/been to prison, regularly take narcotics/illicit substances, and there are a good amount involved with motorcycle gangs. I've never had an issue with them, just wouldn't deal with them beyond hello/goodbye or small talk throughout the work day.

Money is good, but if you're starting from square one and need to complete an apprenticeship (3-4 years in Australia) your pay will be crap until you are fully qualified. Not sure if you're in the US, but it looks like a 5 year apprenticeship and just under $21 per hour.

I'm not sure if any exceptions are made if you are mature age, and not some wet behind the ears 18 year old. I'd say an employer is more willing to take on someone that's a little bit older, because they have their shit figured out. Too old, even with experience becomes a negative.

I’m in the US. I’m 46, and I’ve been a fiber/cable/telephone lineman my whole life. I’ve got my own business but it’s been tough. The goal would be to run my own plumbing business. So I’d be 50 if I went through an apprenticeship and in that time I’d be seeking off my equipment to maintain my lifestyle. Ouch!

 

[toddthelineman]

29/08/25 Log

Training - 60 minutes steady state cardio (Weighted vest walk +20kg)

Nutrition

Meal 1
Wild Caught salmon slices 100g
Protein - 24g
Carbohydrates - 0
Fat - 6g
Calories - 150

Meal 2
Skinless Chicken breast 300g
Protein - 93g
Carbohydrates - 0g
Fat- 14g

Meal 3
Beef Rump steak with fat cap 530g
Protein - 162g
Carbohydrates - 0g
Fat - 48g
Calories - 1081

Meal 4
Whey 60g
Protein - 46g
Carbohydrates - 6g
Fat - 4g
Calories - 238

Flaxseed oil 15ml
Protein - 0g
Carbohydrates - 0g
Fat - 14g
Calories - 127

Natural Greek Yoghurt 200g
Protein - 8g
Carbs - 6g
Fat - 10g
Calories - 144

Totals
Protein - 333g
Carbohydrates - 12g
Fat - 96g
Calories - 2244

Went a little overboard with protein today, just didn't prepare well enough. I think a trip to the store is in order to buy some more fat friendly foods (some avocados would be great). This will balance out over the next 2 days, replacing protein with a small carb load. Full body workout later today.

I love eating high protein. It’s like a free ticket to gorge yourself. I really do find it very helpful. I had a couple days I was around 600g.

I suppose that fills you up to the point you’re not hitting your other macro goals?

 

[S187]

I’m in the US. I’m 46, and I’ve been a fiber/cable/telephone lineman my whole life. I’ve got my own business but it’s been tough. The goal would be to run my own plumbing business. So I’d be 50 if I went through an apprenticeship and in that time I’d be seeking off my equipment to maintain my lifestyle. Ouch!

Yeah I understand, the income decrease is just too great for guys our age group if we don't have any other sources or passive $ coming in. I'm not 100% sure how it works in the States, if you actually need to be legally qualified to do work, or if you could be an offsider for a company and learn on the job until you build enough experience & confidence to go out on your own.

I love eating high protein. It’s like a free ticket to gorge yourself. I really do find it very helpful. I had a couple days I was around 600g.

I suppose that fills you up to the point you’re not hitting your other macro goals?

Damn, 600g is a monstrous effort. Was your appetite low the next day, or do you feel you processed it quite easily?

Honestly brother it doesn't really fill me up. I've had days where I ate around 2kg/4.5lbs of steak (600g protein, 180g fat, 4000 cals) and I still got hungry 2 hours later. 1kg steak & 12 whole eggs, same deal.

I could understand if it was super lean stuff like chicken breast, egg whites, white fish. It baffles me sometimes, my stomach is like a bottomless pit. Although I haven't eaten fibre for a good 3-4 years, so I guess I don't get that volume in to fill my gut.

 

[toddthelineman]

Yeah I understand, the income decrease is just too great for guys our age group if we don't have any other sources or passive $ coming in. I'm not 100% sure how it works in the States, if you actually need to be legally qualified to do work, or if you could be an offsider for a company and learn on the job until you build enough experience & confidence to go out on your own.


Damn, 600g is a monstrous effort. Was your appetite low the next day, or do you feel you processed it quite easily?

Honestly brother it doesn't really fill me up. I've had days where I ate around 2kg/4.5lbs of steak (600g protein, 180g fat, 4000 cals) and I still got hungry 2 hours later. 1kg steak & 12 whole eggs, same deal.

I could understand if it was super lean stuff like chicken breast, egg whites, white fish. It baffles me sometimes, my stomach is like a bottomless pit. Although I haven't eaten fibre for a good 3-4 years, so I guess I don't get that volume in to fill my gut.

I was consistently eating over 400g during my last log, and although I’m not currently tracking, I’m still in that range. When I did get around 600 it was simply because I was hungry. I still had appetite the next day, but mid summer when it got hot I lost my appetite some and started mk677.

I was carnivore for four years so I just sort of kept my ability to eat a lot of meat, and then when I started PEDs and learned to train better I was able to eat other things for carbs. Fruits, rice, and sweets which I have a very hard time avoiding unless I’m carnivore, for some reason. It’s like I’ll eat a damn berry and want to smash a bag of candy. Feels childish lol